1. Have a good spotter

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Finally, and most important, learn to use a spotting partner properly (or find a great personal trainer). So often in the gym — especially among young lifters — you will find one guy doing a bench press whilst his friend is simultaneously lifting half the weight and pumping up his traps. At Ultimate Performance we call this “over spotting” or just being plain stupid.

A good spotter understands how to dismount an initial lift, is always conscious of upcoming failure and assists only when needed. If you find one, hold on to them as this is a great tool for intensity and growth.